Advertise on Bikeforums.net



User Tag List

Results 1 to 12 of 12
  1. #1
    Newbie
    Join Date
    Aug 2009
    Location
    New Berlin, WI
    My Bikes
    1991 Trek 7000 MTB
    Posts
    3
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    How important are rest days for fitness riding?

    I'm finding it pretty hard to stay off the bike for even one day :-) I bought a used mountain bike off craigslist 2.5 weeks ago, and I've been riding every day since - except once when it rained all evening. It's not real hilly around here but not exactly flat either; there are plenty of up and down-grades, and a few moderate hills (guessing 50' climb in a 1/4 mile). My legs are a little sore most days, but not enough to keep me from riding, and the soreness goes away as I ride. Don't get me wrong, I'm always gassed and dripping at the end of each ride, but always ready to do it again next day.

    My goals are to lose weight and improve fitness (and graduate to the big chainring on the flats!). I'm on vacation so have been riding in the mornings, but longterm will ride weekday evenings and weekend mornings.

    So, are rest days important or useful for fitness, or should I just ride whenever I feel like it? Thanks!

    Me: 46, 6', was 264, now 260
    Bike: 1991 Trek 7000 MTB
    Rides: 40-70 minutes, 7-11 miles (estimated)
    Attached Images Attached Images

  2. #2
    Member RyanML's Avatar
    Join Date
    Aug 2009
    My Bikes
    Trek 820 with slicks
    Posts
    35
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I can't answer from a scientific standpoint but I know what you're talking about. I try to ride everyday and the more I ride, the easier it is to get over the soreness the next day. I came home hurting one day after a 40 mile ride so I took it a little easier the next day. The more I ride the less I worry about being sore and just get on my bike and go. It's just too fun.

  3. #3
    VoodooChile zoste's Avatar
    Join Date
    May 2008
    Location
    AZ
    My Bikes
    Salsa Casseroll
    Posts
    1,048
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Take at least one day a week as a recovery day. You don't build muscle during a workout...you build muscle when you are resting between workouts.
    Sometimes nothing can be a real cool hand

  4. #4
    Banned. Mr. Beanz's Avatar
    Join Date
    Dec 2005
    Location
    Upland Ca
    My Bikes
    Lemond Chambery/Cannondale R-900/Trek 8000 MTB/Burley Duet tandem
    Posts
    20,031
    Mentioned
    1 Post(s)
    Tagged
    1 Thread(s)
    It's better to ride different efforts. One day ride hard. If you ride the next day, just cruise the hood. It helps relax the muscle and gets the blood flowing which helps rid your muscles of the lactic acid build up. Some days hard, some days easy!

    FWIW, graduating to the big ring on the flats means nothing. Fitness is about cardio which is achieved by spinning (high rpm's).

    I've been on the flats spinning in the 39 ring at 20 mph. I've actually had guys on compact cranks whine that the only reason I could hold 20 and they couldn't was that I had a bigger gear (53) on my crank and they had a 50 as their bigring. They feel pretty silly when I pointout that I'm in my 39 small ring an they are in the 50!

  5. #5
    Senior Member John Bailey's Avatar
    Join Date
    Aug 2009
    Location
    East Jordan, MI
    My Bikes
    Trek FX 7.3
    Posts
    219
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I take one rest day a week. It's usually Monday as I've been able to ride quite a bit on weekends. It's normal for me to loose weight on a rest day. In the last 11 days I've lost 3.1 lbs. I lost 2.1 lbs. yesterday, a rest day, and .8 lbs. last Monday, another rest day. So, for me it's important to take a rest day.

    John

  6. #6
    Senior Member mkadam68's Avatar
    Join Date
    Oct 2006
    Location
    30 minutes North-West of Los Angeles.
    My Bikes
    2012 MotorHouse road bike. No. You can't get one.
    Posts
    3,537
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Joe Bronikowski View Post
    I'm finding it pretty hard to stay off the bike for even one day :-) I bought a used mountain bike off craigslist 2.5 weeks ago, and I've been riding every day since - except once when it rained all evening. It's not real hilly around here but not exactly flat either; there are plenty of up and down-grades, and a few moderate hills (guessing 50' climb in a 1/4 mile). My legs are a little sore most days, but not enough to keep me from riding, and the soreness goes away as I ride. Don't get me wrong, I'm always gassed and dripping at the end of each ride, but always ready to do it again next day.

    My goals are to lose weight and improve fitness (and graduate to the big chainring on the flats!). I'm on vacation so have been riding in the mornings, but longterm will ride weekday evenings and weekend mornings.

    So, are rest days important or useful for fitness, or should I just ride whenever I feel like it? Thanks!

    Me: 46, 6', was 264, now 260
    Bike: 1991 Trek 7000 MTB
    Rides: 40-70 minutes, 7-11 miles (estimated)
    Make sure you understand the difference between "Recovery Day" and "Rest Day":
    • Recovery Day - Nice, easy ride, spinning/high-cadence, shorter than normal. One regular/hard effort to "break up the cobwebs"
    • Rest Day - No cycling. Avoid using the same muscles in other activities.


    If you're looking to improve fitness/cycling strength & endurance:
    • Do a recovery day when your legs feel sore after a hard--or long--ride the day before.
    • Do a rest day at least once a week. Definitely do one when your legs are tired (as opposed to just sore).


    If you're looking to just lose weight:
    • Do a rest day once a week to keep yourself mentally alert.
    • Your rides should not be hard, just keep it below zone 3.
    • Try to ride for longer periods of time. You may need to do a recovery ride after a longer one as your body is not used to it.

    Visit The C-Blog : the blog about cycling.

  7. #7
    Senior Member
    Join Date
    Jul 2009
    Posts
    690
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    What is Zone 3?

  8. #8
    Senior Member mkadam68's Avatar
    Join Date
    Oct 2006
    Location
    30 minutes North-West of Los Angeles.
    My Bikes
    2012 MotorHouse road bike. No. You can't get one.
    Posts
    3,537
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Sorry...

    On a scale of 1 to 5. Five is eyeballs are about to pop out of your head, 1 is just a whisper above walking. These can be correlated to your heart rate or power output or other factors as well. Power is the most accurate.

    Visit The C-Blog : the blog about cycling.

  9. #9
    Old Fart gapwedge's Avatar
    Join Date
    Dec 2008
    Location
    Searcy, Arkansas
    My Bikes
    09 Specialized Sirrus Expert; 09 Specialized Roubaix Expert
    Posts
    289
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I find wearing a Polar HRM really helps. It records average HR and Max HR after the ride as well as shows you where you are at % of Max at any given time.
    Age: 59

    Bikes: 09 Specialized Roubaix Expert; 09 Specialized Sirrus Expert Hybrid; '13 Jamis Quest

    Old Fart Cycling Club "Age and Treachery will always triumph Youth and Agility"

    June 2012 weight 265
    Current weight 09/01/12 239

    http://tickers.myfitnesspal.com/tick...0/25442200.png
    Created by MyFitnessPal.com - Nutrition Facts For Foods

    http://pedalmybike.com/userTrackies/myTrackie3723.jpg

  10. #10
    Senior Member
    Join Date
    Feb 2007
    Location
    Puget Sound
    My Bikes
    2007 Rocky Mountain Sherpa 30
    Posts
    998
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Based on where you are now (7-11 mile rides) I don't think that rest days are a necessary. It sounds like you are still a beginner. If your goals are fitness and losing weight then don't take a rest day if you are excited about riding your bike. That can come later when your goals change to performance.

    For now, if you want to ride... then ride. If you feel like you need a rest day because you have ridden 6-10 days in a row... then take a rest day. When you start something like this and you push yourself to ride everyday, then after many days in a row you feel like you are "required" to ride will only lead to burnout and you'll drop the cycling completely. At that point it's time to take a rest day.

  11. #11
    Tilting with windmills txvintage's Avatar
    Join Date
    May 2008
    Location
    North Texas 'Burbs
    My Bikes
    Many
    Posts
    4,832
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Beanz and mkadams are spot on for when you start to really increase your efforts, but InTheRain has the here and now. Since you are early in the journey ride when you want but listen to your body. Your legs will tell you when it's time to take a day off.

    There will come a time when you start seeing Monday as a recovery day because you racked up the miles over the weeked. Monday becomes a great day to do a nice moderetae to low effort ride just to work the lactic out of your legs. Then you will be loooking to find a day, for me it is usually Thursday, to make a rest day.

    Right now, just follow the heart and ride until your heart is content. It's so very cool when you first start and the desire to ride feels like Christmas morning. As supposed adults we don't find that feeling too often. Go with it, but keep in mind you do need to give the legs a day off every now and then.

  12. #12
    Senior Member
    Join Date
    Jul 2009
    Location
    East Tennessee
    My Bikes
    Rivendell--Sam Hilleborne, the only one I need.
    Posts
    153
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Resting/recovery gets easier as the newness wears off.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •